Training Programme Considerations

Why are baseline values important when planning a training programme?

They allow tracking progress, accurate goal setting, and personalised program adjustments.

What is training-induced fatigue?

A temporary decrease in performance due to exercise stress; normal part of adaptation.

What are some signs of training-induced fatigue?

Decreased strength and power, increased recovery time, altered heart rate response.

How should training differ for beginners versus experienced athletes?

Beginners: focus on form, lower intensity, more rest, basic movements.

Experienced: higher intensity, complex movements, specialised training, shorter recovery.

What are the risks of too low or too high training intensity?

Too low: minimal gains, slow progress, low motivation.

Too high: injury, overtraining, burnout, decreased performance.

Why consider age in training programme design?

Recovery needs, joint health, bone density, cardiovascular differences, hormone variations.

Why consider sex differences in training?

Testosterone affects muscle development, strength, recovery; different injury risks, joint stability, and bone density.

How does the menstrual cycle affect training?

Fluctuating oestrogen, progesterone, FSH, LH influence strength, recovery, metabolism, and risk of injury.

What performance impacts can low levels of oestrogen have?

Potential decrease in energy, altered coordination, modified recovery needs.

What occurs during the follicular phase of the menstrual cycle?

Increase in oestrogen, decrease in progesterone, increase in FSH, LH surge near the end.

Impact of the follicular phase on performance

Decreases strength, better recovery, enhanced training adaption

What happens during the ovulation phase?

Peak oestrogen levels, increased joint laxity, higher injury risk, potential performance peak.

What happens during the Luteal Phase?

High progesterone, elevated body temperature, changed metabolism

What is glycogen sparing and when does it occur?

During luteal phase, high oestrogen/progesterone increase fat metabolism, conserving glycogen, beneficial for endurance athletes.